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Noelan’s strength program

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Program Description

Get strong

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 01:31
  • Last Edited
    Jun 17, 2025 03:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
3 Sets
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Deadlift (Barbell)
3 Sets
1 Set
3-5 Reps
1-3 Reps
@6.5
@8
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
-
6
Hammer Curl (Cable)
4 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Leg Extension
4 Sets
10-15 Reps
-
4
Leg Curl
4 Sets
10-15 Reps
-
5
Seated Calf Raise
5 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)
8 Sets
4 Reps
@8.5
Day 6
1
Bench Press (Barbell)
10 Sets
3 Reps
@9
2
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
4
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
5
Tricep Extension (Barbell)
3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
7
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
Day 7
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6.5
@7.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
1 Reps
@6
@6.5
@7.5
@8
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
@8.5